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Boxer III - right Hand 


  • From the Boxer II position, bring the shoulder back and allow the torso to follow, rotating outwards.
  • Continue to open the hips and rotate the extended leg until the back heel drops to the floor (45 degree angle).
  • Open the chest, square the shoulders entirely and lengthen the spine.
  • Lift the insides of the feet.
  • Release tension in the hip-fold.
  • Keep the front knee at 90 degrees, aligned directly above the front foot.
  • Activate the core and centre the weight directly between the feet.
  • Ensure that the elbow of the non-punching hand remains tucked in and that both hands remain in position as in the Boxer II pose.


General and Boxing-specific Benefits

The Boxer III helps participants coordinate upper and lower body biomechanics, practicing upper body boxing technique whilst stretching the hips and psoas. It also strengthens the core and legs, stretches the hamstrings and encourages a grounded, stable stance. Participants may also use this pose to test their balance.

Cautions and Modified Versions:

Participants may need to bend the knee to less than 90 degrees. See Boxer II.

Anatomical Focus

Spine/Core: Spinal extensors/flexors, external/internal oblique,

Upper limbs: Deltoids, triceps, extensor carpi radialis longus, extensor digitorum, extensor carpi radialis longus, extensor carpi radialis brevis, finger flexor muscles and wrist flexors

Lower limbs: Hip flexors, quadriceps, gluteus maximus/medius/minimus, hamstrings, intrinsic foot muscles, peroneals

Study and Reflect

Time how long you are able to hold the Boxer III pose. Where do you feel tension? Now try relaxing the hips, quadriceps and any other areas of unnecessary tension. What do you notice?


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